â€œFailure will never overtake me if my determination to succeed is strong enough.â€ â€“ Og Mandino
This morningâ€™s run was chilly and foggy. I ran ~42 minutes. At various points during my run I focused on controlling with the hips and glutes to keep the hips and pelvis area open.Â More on this in the Tip of the Day. After my run I did the following exercises:
- Leg swings forward and back with both straight and bent legÂ (10 repetitions of each for each leg)
- Leg swings side-to-side with both straight and bent legÂ (10 repetitions of each for each leg)
- Single-leg standÂ (~30 seconds for each leg)
- PushupsÂ (10 repetitions)
- Monster walks side-to-side and forward and backÂ (done with resistance band, 10 repetitions for each direction)
- Prone planksÂ (~40 seconds)
- Side planksÂ (~25 seconds)
- Supine planksÂ (~20 seconds)
- ClamshellsÂ (20 repetitions on each side)
- Y, T, I, and WÂ (10 repetitions for each position)
- Double leg hip bridgesÂ (10 repetitions)
- QuadrupedsÂ (15 repetitions on each side)
- Toe yogaÂ (10 repetitions times for each foot)
- Fire hydrantsÂ (10 repetitions on each side)
- Knee circles forwardÂ (10 repetitions for each leg)
- Knee circles backwardÂ (10 repetitions for each leg)
- Single-leg balanceÂ (~30 seconds for each leg)
Then, I spent ~10 minutes with static stretching for the hamstrings and calves, and lacrosse ball rolling on the plantar fascia.
Recommendations: At various points during your run focus on engaging the outer hips and glutes to keep your hips open. Try to do this for 20-30 seconds each mile. Over time you will automatically engage these muscles and have your hips open when you run.
If you havenâ€™t done so, I recommend opting in on the Welcome Page to receive a fitness training program, which includes workouts similar to what I have been doing. This includes exercises to strengthen the glutes and outer hips to help you keep your hips open when you run.
Tip of the Day: One of the major causes of injuries in runners is not properly controlling movement while running, especially movement to the side when one foot is on the ground. Therefore, it can be extremely beneficial to focus more on controlling and minimizing movement with the outer hips and glutes to prevent the inward collapsing of the hips, knees, and ankles. For 20-30 seconds each mile, focus on keeping the hips open by using the outer hips and glute muscles. One of my physical therapists used to instruct me to focus on â€œwrapping the glutes around to the backâ€. That cue certainly works for me and hopefully it will work for you as well.
Please let me know if you have any questions, or if I can be of help in any way.
Be your best self today.
Your friend and coach,